From Medical News Today

1.Spinach

Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants.

Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.

One cup of raw spinach is mostly made up of water and contains only 7 calories. It also provides:

an adult’s full daily requirement of

vitamin K

high amounts of vitamin A

vitamin C

magnesium

folate

iron

calcium

antioxidants

Vitamin K is essential for a healthy body — especially for strong bones, as it improves the absorption of calcium.

Spinach also provides a good amount of iron for energy and healthy blood, and a high level of magnesium for muscle and nerve function.

It is also rich in antioxidants, and research suggests that spinach leaves may lower blood pressure and benefit heart health.

If a person is taking blood thinners, such as warfarin (Coumadin), they should use caution when increasing their intake of dark leafy greens. Doctors recommend maintaining a consistent vitamin K intake over time for people taking these medications.

2. Kale

Kale is a very popular leafy green vegetable with several health benefits. It provides around 7 calories per cup of raw leaves and good amounts of vitamins A, C, and K.

Kale may benefit people with high cholesterol. One small 2008 study reports that males with high cholesterol who drank 150 milliliters of kale juice each day for 12 weeks experienced a 10% reduction in low-density lipoprotein, or “bad,” cholesterol and a 27% increase in high-density lipoprotein, or “good,” cholesterol.

Research from 2015, meanwhile, suggests that kale juice can reduce blood pressure, blood cholesterol, and blood sugar levels.

If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens. It is best to maintain a consistent vitamin K intake while taking these medications.

3. Broccoli

Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These are all cruciferous vegetables.

Each cup of chopped and boiled broccoli contains:

around 31 calories

the full daily requirement of vitamin K

twice the daily recommended amount of vitamin C

According to the National Cancer Institute, animal research has found that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may inhibit the development of cancer in several organs, including the bladder, breasts, liver, and stomach.

These compounds may protect cells from DNA damage, inactivate cancer-causing agents, and have anti-inflammatory effects. However, research in humans has been mixed.

4. Peas

Peas are a sweet, starchy vegetable. They contain 134 calories per cooked cup, and they are rich in:

fiber, providing 9 grams (g) per serving

protein, providing 9 g per serving

vitamins A, C, and K

certain B vitamins

Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets.

Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract.

They are also rich in saponins, plant compounds that may help protect against oxidative stress and cancer.

 

5. Sweet potatoes 

Sweet potatoes are root vegetables. Baked in its skin, a medium sweet potato provides 103 calories and 0.17 g of fat.

Each sweet potato also contains:

much more than an adult’s daily requirement of vitamin A

25% of their vitamin C and B6 requirements

12% of their potassium requirement

beta carotene, which may improve eye health and help fight cancer

Sweet potatoes may be a good option for people with diabetes. This is because they are low on the glycemic index and rich in fiber, so they may help regulate blood pressure.

6. Beets

One cup of raw beets contains:

58.5 calories

442 milligrams (mg) of potassium

148 micrograms of folate

Beets and beet juice are great for improving heart health, as the vegetable is rich in heart-healthy nitrates. A small 2012 study reports that drinking 500 g of beet juice significantly lowered blood pressure in healthy people.

These vegetables may also benefit people with diabetes. Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for people with diabetes-related nerve problems, called diabetic neuropathy.

 

7. Carrots

Each cup of chopped carrots contains 52 calories and over four times an adult’s daily recommended intake of vitamin A, in the form of beta carotene.

Vitamin A is vital for healthy eyesight and getting enough of this nutrient may help prevent vision loss.

Certain nutrients in carrots may also have cancer-fighting properties. A 2018 reviewTrusted Source of 10 articles reports that dietary carrot intake was associated with a reduced risk of breast cancer.

 

8. Fermented vegetables

Fermented vegetables provide all the nutrients of their unfermented counterparts as well as healthful doses of probiotics.

Probiotics are beneficial bacteria that are present in the body and in some foods and supplements. Some researchers believe that they can improve gut health.

 

According to the National Center for Complementary and Integrative, probiotics may help with symptoms of irritable bowel syndrome. They may also prevent infection- or antibiotic-induced diarrhea.

 

Some good vegetables for fermentation include:

 

cabbage, as sauerkraut

cucumbers, as pickles

carrots

cauliflower

 

9. Tomatoes

Although tomatoes are technically a fruit, most people treat them like vegetables and use them in savory dishes. Each cup of chopped, raw tomatoes contains:

32 calories

427 mg of potassium

24.7 mg of vitamin C

Tomatoes contain lycopene, a powerful antioxidant. Research suggests that lycopene may help prevent prostate cancer, and the beta carotene in tomatoes also helps combat cancer.

Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision.

 

The Age-Related Eye Disease Study that people who have high dietary intakes of these substances have a 25% reduced risk of age-related macular degeneration.

 

 

10. Garlic

People have long used garlic in cooking and medicine. Each garlic clove contains just 4 calories and is low in vitamins and minerals.

However, garlic is a natural antibiotic. For example, a 2018 review notes that people have used garlic for purposes similar to those of antibiotics since the 16th century.

 

Allium, a component of garlic, may be the source of its health benefits. Confirming this will require more research.

 

11. Onions

Each cup of chopped onions can provide:

 

64 calories

vitamin C

vitamin B6

manganese

Onions and other allium vegetables, including garlic, contain sulfur compounds. Review studies, including a 2019 review and a 2015 review, suggest that these compounds may help protect against cancer.

 

12. Alfalfa Sprouts

Each cup of alfalfa sprouts contains only 8 calories and a good amount of vitamin K.

These sprouts also boast several compounds that contribute to good health, including:

saponins, a type of bitter compound with health benefits

flavonoids, a type of polyphenol known for its anti-inflammatory and antioxidant effects

phytoestrogens, plant compounds that are similar to natural estrogens

Traditionally, some have used alfalfa sprouts to treat a range of health conditions, such as arthritis and kidney problems. However, very few scientific investigations have explored these uses.

Research suggests that alfalfa sprouts contain antioxidants, which are compounds that may help fight diseases including cancer and heart disease.

Eating sprouted legumes such as these may have other benefits. Studies suggest that sprouting, or germinating, seeds increases their protein and amino acid contents.

 

Germination may also improve the digestibility of alfalfa and other seeds and increase their dietary fiber content.

 

 13. Bell peppers

Sweet bell peppers may be red, yellow, or orange. Unripe, green bell peppers are also popular, though they taste less sweet.

 

A cup of chopped red bell pepper provides:

39 calories

190 mg of vitamin C

0.434 mg of vitamin B6

folate

beta carotene, which the body converts into vitamin A

Antioxidants and bioactive chemicals present in bell peppers include:

 

ascorbic acid

carotenoids

vitamin C

beta carotene

flavonoids, such as quercetin and kaempferol

 

14. Cauliflower

One cup of chopped cauliflower contains:

 

27 calories

plenty of vitamin C

vitamin K

fiber

The American Heart Association recommend eating 25 g of dietary fiber each day to promote heart and gut health.

 

Also, cauliflower and other cruciferous vegetables contain an antioxidant called indole-3-carbinol. Research has linked this compound with cancer-combatting effects in animals. However, confirming the effects in humans requires more research.

And like broccoli, cauliflower contains another compound that may help combat cancer: sulforaphane.

 

 

15. Seaweed

Seaweed, also known as sea vegetables, are versatile and nutritious plants that provide several health benefits. Common types of seaweed include:

 

kelp

nori

sea lettuce

spirulina

wakame

Seaweed is one of the few plant-based sources of the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid. These are essential for health and are mostly present in meat and dairy.

Each type of seaweed has a slightly different nutritional profile, but they are typically rich in iodine, which is an essential nutrient for thyroid function.

Eating a variety of sea vegetables can provide the body with several important antioxidants to reduce cellular damage.

Also, many types of seaweed contain chlorophyll, which is a plant pigment that has anti-inflammatory properties.

Brown sea vegetables, such as kelp and wakame, contain another potent antioxidant called fucoxanthin. Research suggests that this has 13.5 times the antioxidant power of vitamin E.

 

Summary

Eating vegetables every day is important for health. They provide essential vitamins, minerals, and other nutrients, such as antioxidants and fiber.

 

Research consistently shows that people who eat at least 5 servings of vegetables a day have the lowest risk of many diseases, including cancer and heart disease.

 

Enjoy a range of vegetables daily to reap as many health benefi